Race Discount for WOW Participants

I try to get us discounts for race events, whether we are training for these as a team, or not.

If you are planning to run The ING Bay to Breakers, please register under the WOW Team. Team Discount Code for $5 off. Enter the code: WOW2009B2B when prompted.

Register here: http://www.ingbaytobreakers.com/registration/rwp.html

The Stadium to Stadium Race is another group event. We are listed as a club under WOW Team. Discount code Team2009 Look for us in the Club competition area. Reigster with WOW if you plan to run this event.

"Hi Stephanie - yes! We are holding the Running Challenge. I have posted your team "WOWTeam" on both the Stadium home page at http://www.stadiumtostadium.com and on active.com. When your team members register they should select WOWTeam as the answer to the question - Discount Code = Team2009

The San Francisco Half or Full Marathon (or 5K). If you use a paper application you can get a WOW Team Discount. Ask me to bring you one at our next workout.

All for now! Coach Stephanie

Walk Run Workout With WOW April 27 - May 3

Here's what's up... The week of April 27 - May 3, 2009

Tuesday, April 28 - Track at Kezar 6:30 AM
Wednesday April 29 - Track at Piedmont Track 6:30 PM

Saturday, May 2

• Presidio Warming Hut, San Francisco, 8AM, 1 hour tempo run
• The American River Parkway Half Marathon, 8:15 AM Go WOW Team!
• Sawyer Camp, San Mateo 11:00 AM 1 hour walk/run

Sunday, May 3

• Harbor Bay Ferry Landing Alameda, 8AM, Orientation to Walking - Walk/Run 30 minutes
• The Avenue of The Giants Half Marathon, 9:00 AM Go WOW Team!

For directions go to WOW Meeting Places or contact Stephanie@AskAboutrunning.com

Welcome YoohJin and Ghazaleh to our Sunday Runs

Welcome to new members Ghazaleh and YoohJin who joined us on Sunday at Point Isabel. Starting your training now will help you get a base for the upcoming Nike Half Marathon in October. We're looking forward to seeing you at the track on Wednesday, too.

Sunday May 3, Walk with WOW - You are Invited

This is an invitation to all women who can walk for 30 minutes or more to join WOW on May 3 for a special Walking Orientation Day.

"The WOW Team promotes lifetime fitness for women through walking and running. The walking section is an essential element to me. I want to make women aware of the support they will have as walkers in our group. I want to form a team of walkers who can count on each other for the fun and encouragement that will keep Sunday workouts as a priority in their week." Coach Stephanie

Details:
May 3, 2009 8:00AM - 9:30AM
Harbor Bay Ferry Terminal in Alameda (go to http://runwalklocations.blogspot.com/ for directions)
$6 Fee, pay at site
Please bring something healthy to eat to share with 5 others. Plates, forks, cups, etc. will be furnished.

WOW Organizer and Coach Stephanie Atwood will talk about the WOW Team and how she sees walkers as an integral part of this group.

The May 3 WOW Team Walk Orientation is about you, as a walker. After introductions and a brief questions and answer period, we will all take a scenic, steady, 30 minute walk along the gorgeous path at Harbor Bay, featuring the San Francisco Skyline, Bay Bridge, and portions of the Golden Gate.

We will stretch a bit to finish the workout and continue the orientation by sharing food at the picnic tables near-by. Coach Stephanie will describe her ideas for the group and there will be time to answer questions from all women.

Please RSVP thru http://meetup.com/GoWOWTeam There is a $6 drop-in fee. Current members are free.

Questions? Please contact Stephanie@AskAboutRunning.com

The WOW Team is a women's fitness group dedicated to lifetime fitness through walking or running. Join Us!

Vote for WOW as Your Favorite!

Vote for WOW as Your Favorite Running Team in SFGate!

Here's the deal...If The WOW Team gets the most votes, we will be listed as the best running team in the Bay Area on SF Gate. This will be great publicity for our wonderful group and the amazing women members!

Please follow the link and vote for WOW. Recruit your friends and family too. Anyone can vote.

Don't delay. There is a deadline. Go to http://baylist.sfgate.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250

Thanks!

Walk, Run, Workout With WOW April 20 - 26

Here's What's Happening...April 20 - 26, 2009

Tuesday, April 20 - Track at Kezar at 7AM. Meet NE corner of track

Wednesday April 21 - Track at Piedmont Track 6:30 PM. Meet in bleachers, second set toward Wildwood Avenue

Saturday April 25 - Sawyer Camp, San Mateo Timed, Fun Run/Walk, 8AM. Meet at the main gate, south entrance. All paces are possible. Just be ready to put in full effort running or walking and receive a ribbon at the end.

Sunday, April 26 - Point Isabel, 8AM, Walk/Run 30 minutes thru 10 miles. Meet near the pedestrian bike and walk path. Mud Puppy Parking Area but away from the dog walking section. For directions go to WOW Meeting Places or contact Stephanie@AskAboutRunning.com

Join us!

New Members this Month

Welcome to New and Renewing WOW Members for April:

• Christy G
• Dawn H
• Kim L
• Sharmaine M
• Anna S
• Amber N
• Holly H
• Marny N
• Rosa A

Half Marathon Participants for May 2/3

This is my list. Please tell me if I missed your name. Now, GO WOW Team!

Heidi H
Kathryn L
Danielle M
Gini H
Ellen G
Jennifer M-C
Kathleen G
Stephanie A

Would You Attend A Women's Wellness Retreat?

Wonderful helper Grace F is working with Coach Stephanie to create a Women's Wellness Retreat. Does this sound good?

Please send your comments via this blog or via E-mail. Here are the kinds of comments to be considered?

How far would you travel?
Do you prefer one overnight or two?
Do you want budget accommodations or to be pampered? (consider the cost)
What would you be willing to pay for a weekend retreat? ($150 max, $250 max, $500 max, more?)
What would you like to have included? (educational seminars, fitness workouts, good food, massage, yoga, running, walking, wine tasting,...etc)
What dates are preferable? Sept 19-20, Sept 26-27, October 24-25, Spring 2010?

All comments are welcome at this time. We are just formulating the concept. Your input is invaluable. Thank you!

Walk or Run on May 17 - An Alternative Race to The Bay to Breakers

If you're in the South Bay or just want to avoid the mayhem of The Bay to Breakers, here's an alternative. I have no personal connection with this race except that Umang Barman asked me to post it on our sites. Anything for fitness. There is a walk and run competition. Good luck!

Event Details
Event name ILP Annual Race for literacy '09
Date: May 17, 2009
Time: Race Starts at 9am
Venue: Shoreline Park Mountain
Registration:
http://www.active.com/page/Event_Details.htm?event_id=1693477&assetId=5839f53a-a156-475e-a150-80fbf3a58be2

Contact Ajay Matai - amatai@gmail.com Umang Barman - umang.barman@gmail.com

Join WOW Member Amber for Sunday Hikes in SF

New member Amber N is definitely a "go-getter". Besides running with WOW on Tuesday and Saturday, she also volunteered to lead hikes on Sundays in The SF Area. Great idea Amber!

Look for full details about Amber's hikes on http://www.meetup.com/GoWOWTeam/calendar/10238655/http://www.meetup.com/GoWOWTeam/calendar/10238655/

FYI, Amber is offering these hikes at no charge. All women welcome!

Walk Run Workout With WOW April 13 - 19

Here's what's up... The week of April 13 - 19, 2009

Tuesday, April 14 - Track at Kezar at 7AM. Meet NE corner of track

Wednesday April 15 - Track at Piedmont Track 6:30 PM. Meet in bleachers, second set toward Wildwood Avenue

Saturday April 18 - Kezar, San Francisco, 8AM, 1 hour tempo run. Meet at the columns in front of the stadium on Frederick Street. Main Entrance. All paces are possible. Just be ready to stay on the move for 60 minutes total. Our faster runners are averaging 8 1/2 minute miles. The slower movers are anywhere from 10 - 12 minutes per mile.Kezar offers a variety of runs into Golden Gate Park from here.Street parking is available. We'll go for coffee after for anyone who has time.

Saturday, April 18 - Sawyer Camp - 11:00 for a one hour easy run/walk. Meet main gate, south entrance.

Sunday, April 19 - Berkeley Marina, 8AM, Walk/Run 30 minutes thru 13 miles. Meet Sea Breeze Market Parking Area.

For directions go to WOW Meeting Places or contact Stephanie@AskAboutRunning.com

I think Stephanie is a real pro who enjoys what she does. ” —Amber in SF

Results From The Brickyard Race Are In!

While overall thoughts about this race varied from "worst" to "wonderful", the results are in and you can look at your time and place by following the link http://www.geocities.com/brickyardrace/.

Notice that WOW member Virginia Hall came in first in the "no age" category. Go Virginia! Whatever it takes! That's our motto, right?

Congratulations again to all of you who participated. We'll be doing this again next year so, start planning your hill strategy...

Photos are availalbe thru Zero Day Photography. Foolow the link to see all of the race photos, including yours! Brickyard Photos 2009

Welcome Amber and Anna to our Saturday Tempo Runs

Saturday, April 11
It was a real pleasure to run with Anna and Amber on Saturday, April 11. We headed out along the Great Hiway, first toward Cliff House then retracing our steps and running toward the zoo. Both ladies were definitely fit enough to run 60 minutes well.

Anna could have run faster but we were lacking our fastest contingency, so she plodded along with me. Marny and Holly kept a steady pace with Amber.

The coffee and cinnamon toast afterward was a real treat and there was no shortage of things to talk about. I hope we see you all again soon!

Super Easter Sunday Run In Alameda

April 12, 2009
The girls came through with flying colors! It was a gorgeous day in Alameda.

We covered anywhere from 3 miles to 12 miles with Christina and Kathleen going farther than ever before!

Donald and Cassandra handed out water, gator-ade and snacks. They were very helpful and welcome at 2 miles and 8 miles.

With 3 weeks to go before the American River Parkway Half Marathon, I have total confidence that these women will succeed!

Bay to Breakers Team Challenge 2009

Join the WOW Team in Making History!

From Josh at Bay to Breakers Headquarters... "Please feel free to forward this email to your club members to be a part of the challenge. Thanks again for all your support of ING Bay to Breakers."

Welcome to the ING Bay to Breakers Running Club Challenge! ING Bay to Breakers is excited to announce new club incentives and discounts for participating running groups. The Running Club Challenge is in support of local running clubs who have made ING Bay to Breakers a world class 12k event for the last 97 years.Additionally, new for 2009 is start line corral placement. All athletes are required to indicate an estimated finish time to be placed in the appropriate corral to ease start line congestion.

The Running Club Challenge will have two divisions: speed and size. Speed is the total time of your top 5 runners and size is the overall number of people in each club. Centipedes (a group of 13 runners tethered together) are counted in the size category, but not the speed category. When you register for the Running Club Challenge, you will be automatically tracked by “club” based on your unique password. To register please visit:

http://www.active.com/event_detail.cfm?event_id=1654027
You MUST enter your password when prompted: WOW2009B2B This is an exclusive password and is only for your running club. Signing up for the Running Club Challenge will get each club runner the following:

• Inclusion in the 2009 ING Bay to Breakers Running Club Challenge
• A racing bib, collectable timing chip, and starting corral position (selected by the participant at registration)
• A race participant shirt
• Opportunity to have an elite athlete visit your running group. Details will be sent to your club president

If you are an athlete who would like to be seeded or subseeded, follow the registration link and select corral A. Print off your registration confirmation AND verification of seeded/subseeded performance. More info: http://ingbaytobreakers.com/registration/seeded.html

Need a training schedule? Just ask Stephanie@AskAboutRunning.com

The Weekly Pep Talk, April 6-12, 2009

Hello All!

I'm still working on the new format so, thank you for your patience. My goal is to limit redundancy but give you easy "bits" of information that don't take too much time to read. Here's what is included below:

• A recap of the tough Martinez Brickyard Run on April 5
• Walk Run With WOW This Week - Where Are We?
• Exercise Of The Week
• FAQ's
• And more...
  
  Also go to http://meetup.com/gowowteam/ for a calendar of WOW Events.

Read on... Coach Stephanie Stephanie@AskAboutRunning.com

Martinez Brickyard Race Recap - WOW Shines Again!

Sunday, April 5 @ 1:15PM

11 WOW Females took off at 8:30 this morning to run 4 or 8 hilly, hard miles. They all finished in great style. I was truly proud of each of you.

The list included:
Kathryn Levenson
Emily Levenson
Ellen Gordon
Yolande Crawford
Kathy Burrows
Pam Quintella
Gini Hall
Christina Hawkins
Danielle Montague
Jennifer Montague-Clark
Coach Stephanie Atwood

The weather worked in our favor as we had a windless, cool start that grew steadily warmer. The water stations at 2,4 and 6 miles were great because we were working hard from the get go. This course continues up and down for the entire route. We did get a few breaks along the way but the next uphill was never far away. Even the finish was on an uphill slope!

Congratulations to each of you for the effort you put into this event. Special congrats go to the 8 mile finishers Yolande, Pam, Kathy, Christina, and Ellen. Great job!

And one final "Super job" to the youngest WOW Participant, 8 year old Emily Levenson. Keep up the good work!

On to the American River Parkway and Avenue of The Giants Half Marathons!

Walk Run Workout With WOW April 6-12

Here's what's up... The week of April 6-12, 2009

Wednesday April 8 - Track at Piedmont Track 6:30 PM

Saturday April 11 - The Great Hiway, San Francisco, 8AM, 1 hour tempo run

Sunday, April 12 - Harbor Bay Ferry Landing Alameda, 8AM, Walk/Run 30 minutes thru 12 miles

For directions go to WOW Meeting Places or contact Stephanie@AskAboutrunning.com

Exercise of the Week

Dynamic Stretch Warm-Up

All workouts should start with a warm up. At least 5 or 10 minutes is normal. This gets your heart and other muscles prepared for the additional stress you will be putting on them. when you move into the main phase of your workout. Dynamic stretching helps prevent injuries and makes you more efficient at your chosen activity. This is why gradual exercises, similar to the final activity, are ideal for warm-ups. This is why The WOW Team all walk for 5 minutes together before we start our weekend workouts.

I, for one, feel that the term should not be "dynamic stretching" but should only be "warm-up". I think it causes confusion. The "static stretching" we do at the end of a workout is a very different action than what we do at the beginning of a workout. For now, I'll go with the flow in the industry but mentally, I'm thinking "warm-up".

I highly recommend the e-book series "6 Minute Circuits Workout Dynamic Stretch Warm-Up". The book on goes into more detail about the subject and offers suggestions and pictures to be totally "warmed up" and prepared for starting your full-on workout. Check it out at Dynamic Stretch Warm-Up. There's even a free download.

Warm up is an integral part of a healthy, complete workout.

FAQ's - Real Questions From Real Women About The WOW Team

Holding People Up...
"I just joined the group and would be interested in running ...on Sunday but I'm a little worried that I am too out of shape for the group! I can definitely walk for at least 30 minutes or longer, but I have terrible endurance when it comes to running and my goal is to build that up. I would like to come on Wednesday to the Piedmont track and at least I know there that I won't have to worry about not keeping up, but how does it work on other runs? People won't have to wait up for me if I'm lagging, will they? Thanks!" T in the East Bay

Dear T,
Your question is what this group is about! What I mean is that we want ALL WOMEN to get out and exercise. You have to start somewhere, right? My only requirement is that you can be on your feet, moving, for 30 minutes. I don't mean fast, I don't mean running. I mean that you have to have the stamina to move continuously for a minimum of 30 minutes. The rest will come if you stick with it. I hope to see you on Wednesday, Sunday, and for many workouts to come. I see a half marathon somewhere in your future.
Best, Coach Stephanie

Getting Back Into Training After Being Sick...
"Hi Stephanie, I've been sick with a cold since last Thursday; the last time I did any exercise was at the track 8 days ago. I'm not sure I'm ready to tackle a 12 miler but I don't want to lose the fitness I've gained. What to do?" VM, San Francisco Dear VM, Not to worry. While sticking to a training schedule is important, it's not the end all if you miss a few days. It's actually more important to be healthy and rested than to push yourself before you're ready. If you're feeling up to it, try a modest run (or walk) for 30 minutes and see how it feels. Take it from there. More is OK. Less is OK too if you don't feel right. Your mental health plays a big part in your overall health so don't stress. I want you to be happy, healthy, and stoked to get back to training. It'll come... Coach Stephanie

Free Membership For Cancer Victims...
I see on your website that you offer free membership for cancer survivors. Does it matter what kind of cancer? I ask because I have had a battle with cancer, but wanted to know if you made a distinction between internal/organ cancers or external/skin cancers.
Thanks, Jen

Hi Jen,
Thanks for your question. I originally started out thinking breast cancer but have broadened my scope. Here are the parameters:

If your sense of mortality has been impacted by your cancer, I want this group to support you in your fitness and mental well being. So, in simpler terms, if you feel that your life has been forever changed by your cancer, please use our group for all the benefit that it can bring - at no charge. Your call! Sincerely, Stephanie

Send your questions to Stephanie@AskAboutRunning.com or enter them right into this blog as a post below. Thank you!

Run At All On Easter? Please Let Me Know...

I just caught up with next week and realize that it is Easter. Here are the questions: If I change our workout from SF to Alameda, who would come? What I would like to know right away is:

1. Will you come to Alameda at 8:00 on Easter Sunday - yes or no?

2. If yes, would anyone like to go out to brunch after?

Thanks, Stephanie

What Women Are Saying About WOW!

2/09 "Stephanie is a terrific coach: encouraging, offering individualized attention, and experienced. She sets an welcoming atmosphere at her training runs/walks, and offers a great variety of venues and times. This meetup is a great place for serious walkers and runners who want the support of a group and a coach to get ready for an event. ” Heidi, East Bay

1/09 "I have truly enjoyed being part of the group and look forward to some fun runs this year." G.H. Oakland

12/08 "Stephanie plans all runs independently, marks the distance on the trails before we arrive, and has water and snacks ready weekly. She regularly communicates with the group as well.

Stephanie is very kind, considerate and patient. She has an excellent sense of humor in all situations and never seems to get stressed." S.M. Alameda

11/08 "Thank you for a wonderful walk and for the advice on focusing on distance with walking. I felt so great after the walk." :-) K.W. South Bay

10/08 "It was great to be able to get outdoors and be active with other people. I really appreciated that Stephanie took the time to help me go at my own pace." K.W. South Bay

9/08 "I really enjoy running together with other members. I can feel that I am getting better every time after running. Thanks," L.Y. East Bay

Send comments to: Stephanie@AskAboutRunning.com
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6 Minute Circuit Workouts are Great!

I've been using this system for myself and for my boot camps. I love it! It provides workouts, photographs to help you know how to do the exercises right, and is based on 6 minute segments or 60 minutes overall.

I highly recommend it as a great resource for women. Now, if you just want to rely on me to tell you what to do, just come to my workouts and you'll get to see a bunch of these exercises in action!

I'm still working on Ellen G to try this because she has improved so much that a good core strength workout will make a huge difference in her running times. She is not the only one who can benefit, believe me...

I hope you'll try it. Just follow this link and Click Here! Don't let the "sexy" photos turn you away. This stuff is good, solid, exercise. Maybe some of us will come out looking like the photograph but that's not MY GOAL. I'm in it for the substance and it's good.

Go for it!

There's also a free workout to download and it's very good. check it out. It's good stuff, honestly.

6 Minute Circuit Workout Click Here

"If anyone wants tips from a professional trainer then this is the meetup to join."
— Yvette

From http://meetup.com/SFRunners

Walk Run With WOW This Week

March 30 - April 5, 2009

Wednesday, April 1 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!

Saturday, April 4 - 8:00AM at The Warming Hut in the Presidio, San Francisco. One hour tempo run. Join us for coffee after, too.

Saturday, April 4 - 11:00AM Sawyer Camp - all women welcome! Run or walk or mix them for a 60 minute workout.

Sunday, April 5 - Join the WOW Team at The Brickyard 4 or 8 Mile Run or Walk in Martinez. Full details and registration information are available thru this link or look below in the blog for information about the WOW Discount and other group race details.

Note: If you do not race you should be doing 12 miles this weekend. If you race, the intensity of the 8 mile race makes up for the shorter distance.
Topic of the Week - Race Strategy

For directions please follow this link All women welcome!. Drop-ins encouraged! Join any time.